1/29/13 Tuesday January 29, 2013

5:15am - Joint mobility drills - 30 minutes

5:45 - Kettlebell warm up ("Standard")
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm

6:00am - Training session - Focus on DB FS (front squat).

Warm up -
GSq, 20kg and 24kg, 5,
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
DB TK SS PR with 16kg, 5

The following was done 1X:

DB CL 16s, 5X
DB FS 16s, 5X

DB CL 20s, 5X
DB FS 20s, 5X

DB CL 24s, 5X
DB FS 24s, 5X

The following was done 1X:

DB CL 16s, 5X
DB FS into PR 16s, 5X

DB CL 20s, 5X
DB FS into PR 20s, 3X

DB CL 24s, 5X
DB FS into PR 24s, 2X

The DB FS into OH PR just gassed me.  Not enough in the tank.  Decided to drop back into the movements from the first set.

The following was done 1X:

DB CL 16s, 5X
DB FS 16s, 5X

DB CL 20s, 5X
DB FS 20s, 5X

DB CL 24s, 5X
DB FS 24s, 5X

Finisher-
Loaded CL, 32, rack hold 10 seconds (2X L/R)

2H SW with 32 kg, 10

6:45am - Complete

Notes - I had not worked on FS for some time and said to myself WTH this morning it makes sense to do a day of FS, particularly after reading so much about the benefits of this leg work for pressing (Geoff Neupert).  I was a little disappointed in the fatigue / lack of explosiveness in the DB FS into OH PR, but that's ok.  I am still sick as are the kids so getting this much work in (uninterrupted - they did not wake up in the middle of this session) was a nice surprise.  45 reps for DB CL and 45 reps for DB FS is solid.  The cleans with 16s and 20s just felt flat out light, crisp.  I remember when the 20s felt heavy six or however many months ago.  It makes sense to keep finding a way to train these movements; they go together well.

1/28/13 Monday January 28, 2013

5:25am - Joint mobility drills - 30 minutes

5:55 - Kettlebell warm up ("Standard")
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg

1/2K halos - 12kg, 4X each side / each leg (total 16X)

1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm

6:10am - Training session - Focus on PPR, as well as C&PPR and DB SW, variety of weights on PPR (16, 20, 24) using rounds of 5 reps.  16s on the DB SW (wanted light).

Warm up -
GSq, 20kg and 24kg, 5,
DB DLs 32 kg, 5, ALT 1H DL, 5 each arm
DB TK SS PR with 16kg, 5

The following was done for 1X:

PPR - 16, 5 L/R
PPR - 20, 5 L/R
PPR - 24, 5 L/R
DB SW - 16s, 10

The following was done for 3X:

C&PPR - 16, 5 L/R
C&PPR - 20, 5 L/R
C&PPR - 24, 5 L/R
DB SW - 16s, 10

Finisher -
2H SW with 32 kg, 10

6:45am - Complete

Notes - Extremely tired due to being sick all weekend, and still well under the weather this morning.  Elected intention to drop down to DB SW 16s to conserve energy for the PPR and C&PPRs, which worked well because I actually was totally fine and got through 4 sets for a total of 120 reps (60 L, 60 R) which on this day was plenty.  The 16s and 20s felt very crisp, this movement is getting cleaner.  My kids woke up during the middle of this training session so things were a bit disjointed but moved quickly and got a lot of work done given the circumstances.  It will be good to see what I can do with this when actually rested.